Drew Mathews Training

Went straight from school to lunch with my cousins who are in town from NH. From there I went over to SRC and hit some nice PR's.  Front Squat - Heavy Single  135, 185, 205, 225, 245, 265, 285, 300 (PR)  Clean and Jerk EMOM  5 x 1 @ 155, 5 x 1 @ 175, 5 x 1 @ 195  Heavy Single - 225, 245, 265(f), 275 (PR) 20 POUND PR  Clean Pull - 5 x 3 @ 250  Back Squat - Heavy Single  225, 255, 275, 305, 315  Pause Back Squat - 3 reps @ 225, 235, 245, 255  Good Morning - 3 x 5 @ 135  Finally hitting that 300 mark on the Front Squat. On the C&J I missed 265, but I knew it was a technical mistake so I went for 275 and stuck it. Was a little wobbly on the jerk, but I'll take it any way I can. On my way to that 300 C&J now! I got a couple months left to get there, but once November hits… it's back to some straight crossfit and lots of volume. Called it a day after the lifting session because my legs were feeling toasty....

Back Squat - Heavy Single  135, 185, 225, 255, 275, 305, 330  Hang Snatch (knee) - Heavy Double, 5 x 2  95, 115, 135, 145, 155, 165, 5 x 2 @ 145  Power Clean + Power Jerk - Heavy Single, 5 x 1 + 1  135, 165, 185, 215, 225, 5 x 1 + 1 @ 205  Front Squat - Heavy Single, 3 x 3 climbing  135, 185, 215, 235, 255, 275, 295(f), 3 reps @ 245, 255, 265  Hit some solid weights! Took a small break then went right into…  "Kevin"  3 rounds for time:  32 Deadlifts (185#)  32 Hanging Hip Touches, alternating  800 meter running farmers carry, 15# dumbbells 32:30 My forearms and posterior chain was depleted after this. I am going to be feeling this in the morning.  DM 

Front Squat - Heavy Single  135, 165, 185, 215, 235, 255, 275, 280  Snatch EMOM  5 x 1 @ 120, 5 x 1 @ 140, 5 x 1 @ 150  Heavy Single - 165, 175, 185, 190(f)  Snatch Pull - 5 x 3 @ 175  Back Squat - Heavy Single, 4 x 3  185, 215, 235, 255, 275, 305, 325, 4 x 3 @ 285  Good Morning - 3 x 5 @ 145 Felt really good today. No PRs but all the lifts were solid and I maintained good form.  C2B Pull Up Progression  7 sets of 8, :60 seconds between sets  Weighted Dips 5-5-5-3-3-3-1-1-1 5 @ 35, 53, 63, 3 @ 70, 80, 90, 1 @ 105, 115, 123  10 Medball GHDSU between rounds (20#)  I did these around 9:00pm right after work.  DM

Back Squat - Heavy Single  135, 185, 215, 235, 255, 275, 305  Jerk Behind the Neck  5 x 2 x 215  High Hang Clean  5 x 2 x  185  Push Press  4 x 5 x 165  Front Squat - Heavy Single, 3 x 3  165, 195, 215, 235, 255, 275, 3 x 3 x 225  Going into this my body felt terrible. Didn't go to high on the squatting, but everything else felt good. Still am trying to get my flexibility better so I can hit the positions better and easier.  15.14.13 down to 5 of:  Hollow Rocks  Arch Rocks  20 second handstand hold between  This was a good core sand shoulder stability workout. I went at it hard, but didn't time it.  After work at 9:00 I did some skill work followed by some heavy wall balls to work on exploding upwards.  Muscle Ups - 9 x 3, 1 x 7 (11 lb weight vest)  Wall Balls 10 x 5 (30# to high as possible)  My hands got torn up a little on the MU. I tried to keep as good o...

Front Squat - Heavy Single  135, 185, 215, 235, 255, 275, 285  Clean and Jerk - Heavy Single, 3 x 2 + 1  135, 165, 185, 215, 235, 255, 3 x 2 + 1 x 225  Segment Clean Pull + Clean Pull  5 x 1 + 2 x 255  Back Squat - Heavy Single  225, 255, 275, 305, 320  Pause Back Squat  4 x 3 x 245  Good Morning  3 x 5 x 135  This was a taxing lifting session. Going to feel this later tonight and tomorrow.  Practice Backwards Roll to Support for 12 minutes  Practice Frontwards Roll to Support for 12 minutes  Practice L-sit Press to Handstand for 15 minutes  Progressed a lot on all three of these. Was able to string multiple reps of the frontwards and backwards rolls to support together.  DM

Back Squat - Heavy Single  135, 185, 225, 255, 275, 295, 315  High Hang Snatch  5 x 2 x 135  Power Clean + Power Jerk  5 x 2 + 1 x 215  Front Squat - Heavy Single, 3 x 3  135, 185, 215, 235, 255, 235 x 3 x 3  Practice Handstand Hold and Free Standing HSPU for 30 minutes  Wasn't feeling it on the squats today.  Bench Press - Heavy Single, 3 x 3  135, 165, 185, 205, 225, 240(f), 3 x 3 x 205  Stability Shoulder Press - 5 x 10  Knee Box Jumps  Worked up to 4 x 45# plates  Seated Box Jumps  Worked up to 46" then did 5 x 3 at 38"  About 15 minutes if grip strength training  Really worked on some explosiveness today. Working towards that 300# clean and 225# snatch.  DM

Front Squat - Heavy Single  135, 185, 225, 255, 275, 290, 295 PR  Snatch - Heavy Single, 3 x 2 95, 135, 155, 165, 175, 185, 195(f), 3 x 2 x 135  Segment Snatch Pull + Snatch Pull  5 x 1 + 2 x 185  Back Squat - Heavy Single, 4 x 3  225, 275, 305, 325, 345(f)  Good Morning 3 x 5 x 145  C2B Pull Up Progression 7 sets of 7, :40 rest between sets  Took a little break for lunch and to stretch a little bit.  3 rounds for time:  25 Toes-2-Bar  15 HSPU  10 Front Squat (135#)  10 x 35 Double Unders  Rest as little as possible between sets  My conditioning is definitely not where I would like it to be, but with being in a strength phase it's expected. So I guess that's just part of it. School starts tomorrow!  DM 

Back Squat - Heavy Single  185, 225, 255, 275, 305, 320  Jerk Behind the Neck -  5 x 2 x 185  High Hang Clean - 5 x 2 x 165  Push Press - 4 x 4 x 165  Front Squat - Heavy Single, 3 x 3  185, 225, 255, 275, 3 x 3 x 225  I kept it light for the most part and dialed in on the technique. The overhead stuff was significantly light and were very fast.  Started training around 9:30pm and got done around 11:00.  DM 

Front Squat - Heavy Single  135, 185, 215, 245, 265, 290 PR  Clean and Jerk - Heavy Single, 3 x 2 + 1  135, 185, 215, 245, 3 x 2 + 1 x 225  Segment Clean Pull (knee) + Clean Pull  5 x 1 + 2 x 245  Back Squat - Heavy Single  225, 275, 305, 315  Pause Back Squat - 4 x 3 x 230  Good Morning - 3 x 5 x 140  Now that I know I can front squat 290 and can get under a clean at 285 I should be able to stand that weight up. 10 more pounds to go to hit a 300 front squat, a weight that has been a huge goal for me.  Mobility for a while  DM

Felt really tight going into this, but surprisingly did well.  Back Squat - Heavy Single  185, 225, 255, 275, 305, 335    High Hang Snatch - 5 x 2 x 135    Power clean + Power Jerk - 5 x 2 + 1 x 185    Front Squat - Heavy Single  185, 225, 255, 285    Out work the hardest worker. - Rich Froning   Tied my PR on both Back and Front Squat. On the back squat I really felt the explosion out of the bottom and got up fairly easy. Hoping to get that Front Squat to 300 within the next few weeks.  Establish a max effort Broad Jump  8.6 feet    Hill Sprints x 7 sets  Rest is walk back down    Bench Press - Heavy Single 135, 185, 205, 225, 245(f)    Stability Bench Press - 4 x 10 Practice Free Standing HSPU     Carolina Crush   I am very excited to see that the Carolina's are going to have a NPGL team next season...

Started the morning off by going to orientation for school. Went straight from there to the chiropractor to get my screwed up back adjusted. Felt so much better afterwards.  Got home and got into…  Front Squat Heavy Single  135, 185, 225, 255, 275  Snatch Heavy Single, 3 x 2  95, 135, 155, 175, 185, 3 x 2 x 145  Segment Snatch Pull (knee) + Snatch Pull  5 x 1 + 2 x 185  Back Squat Heavy Single, 4 x 3  225, 275, 300, 325, 4 x 3 x 275  Good Morning 3 x 5 x 135  Chest-2-Bar Pull Up Progression  7 sets of 7, :50 rest between sets  Took about an hour break to eat, recover, and take a nice walk with my dog before going back to do a Metcon.  5 Rounds For Time:  10 Toes-2-Bar  10 Power Snatch 75#  10 Wall Balls 20#  Between 8:25-8:35  I forgot to look at the clock so this is estimated.  I worked from 4:30 to 9:00 then did some accessory work.  3 Sets Not Ti...

Had a great week down in Florida. Unfortunately my brothers team didn't do as well as they had hoped, but it was still a fun trip.  Today me and Ben got after it and hit some PR's.  Front Squat Heavy Single  135, 185, 205, 225, 255, 275, 285 (PR) Snatch Heavy Single  95, 135, 155, 185, 200 (PR)  Clean and Jerk Heavy Single  185, 215, 225, 255 (PR)  Back Squat Heavy Single  225, 275, 315, 345(f)  Pause Back Squat 3 x 3 x 225  Good Mornings 3 x 5 x 115  Mobility work for 30 minutes  Felt good going into it, but by the time I got to the squat my legs were toast. I'm stoked to finally get my snatch into the 200's. Ben also hit PR's with a Front Squat at 185, Snatch of 115, and Back Squat of 235.  DM

Watching the 2014 Reebok Crossfit Games this past week was a blast and kept me very uptight. It started out great for Froninf the first day as he sat in first place after an 8th place finish in the Beach and a 1st in the Overhead Squat. The second day of competition was a big disappointment as he dropped significantly down the leaderboard. He was able to make somewhat of a comback n Saturday putting him in fourth place going into the final day. Sunday Rich swept every event with 3 victories staying true to his motto "Leave no Doubt." He stood atop the podium that evening for the fourth straight year!  I was able to learn a lot over this past week and picked up new techniques that I feel will help my performance in the long run. Here are some of the things I picked up on: 1.) Rowing. Previously I was using more of an "all legs" technique (made that term up). I am going to change that up and start using a technique where you bend more at the hips. I noticed a lot ...